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Here in this article, we are going to study some of the exercises which could help you to loose your weight. Walking: Unless one is handicapped, walking is the exercise, which almost anybody can do. Begin with small walks of 15 minutes duration. Continue this for three weeks. Thereafter gradually increase your endurance level and capacity by increasing your walking. Start walking for 30 minutes. Do this for about three months and then increase your exercise. After three months you should be walking for about sixty minutes. To loose weight you need to very patient and you have to be regular. Try not to miss your walk on any day during a week. One can go for a walk in the park or on the playground or one may simply walk on the sidewalk. After walking becomes a part of your daily routine, perhaps after six months, if possible, join a trekking or hiking club. Going for long distance treks will definitely help you to loose your weight much faster. Walking burns calories at 3 kcal/minute rate ( for a person weighing 70 kg). Jogging: It is most natural form of aerobic exercise. Jogging is more strenuous than walking, but it burns calories faster. For a person weighing 70 kg the average rate for burning calories is 10 kcal/minute. But when you are overweight, you need to be extra careful and take care of your knees. Buy yourself a good and comfortable pair of shoes. Begin slowly. First jog for two minutes then walk for two minutes. Keep on doing this for fifteen minutes. Follow this routine for a week or two, then increase it to three minutes jogging, one minute walk routine. Keep on doing this for twenty minutes. Be regular and continue this exercise about one month. Thereafter you should be able to jog for fifteen minutes everyday without a break.. After three months start jogging for half an hour. You will notice tremendous improvement in stamina and cardiovascular fitness. After six months of regular jogging, try to jog for one hour continuously everyday. Do not go for jogging within two hours of eating meal. Make sure that, you warm up and cool down with some stretching exercises before and after jogging, as it will help to prevent injuries to muscles and the muscle stiffness. As an additional activity try to take part in marathon or mini marathon races regularly. Stationary Biking This exercise is particularly good if you cannot do outdoor exercises or prefer doing indoor workout. But for this exercise you need to have access to a stationary bike. Try using a bike which can provide exercise for arms too. Pedaling for twenty minutes at moderate load setting can be beneficial. Gradually increase the load level. You need to be patient and regular. Sometimes it can be very boring to pedal for twenty minutes. Hence try this exercise, while watching TV or listening to music. Stationary biking is especially good for heart and lungs. It also burns fat at moderate rate. Skipping: If you can skip, it is another good aerobic exercise. You may do it as an indoor or as an outdoor activity. It does not require any special equipment. All you need is an ordinary skipping rope. Make sure that you are wearing good pair of quality shoes to avoid damage to your knees. Start slowly. Begin initially with five minutes skip on alternate days. Over the time as your stamina increases, do twenty minutes session on alternate days.
How to be careful: One need to be very careful while doing exercise particularly when one is overweight. Stop doing exercise immediately, if you feel any of the following:
If you notice any of these feelings, contact your doctor immediately. Summary Of course there are many activities you can do that may allow you to loose weight. But the exercises mentioned in this article are the activities which almost any person will be able to perform. All you need is determination and patience. Do the exercise regularly and enjoy the health benefits.
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